Скачать с ютуб A series of asanas for spine extension from Yuliia Yaroshenko. в хорошем качестве

A series of asanas for spine extension from Yuliia Yaroshenko.

Class opening Ardha Matsiendrasana (Half Lord of the Fishes Pose) with intensifier Leg stretch Leg stretch to the side Gomukhasana (Cow Head Pose) Ardha Matsiendrasana (Half Lord of the Fishes Pose) with intensifier Leg stretch Leg stretch to the side Gomukhasana (Cow Head Pose) symmetrically with the other leg Gomukhasana intensifier Supta Virasana (Reclined Hero Pose) Marichasana (Sage Marichi’s Pose) with the right leg Marichasana (Sage Marichi’s Pose) with the left leg Purvottanasana. Upward plank with left leg Ananda Balasana (Happy Baby Pose) Viparita Karani Mudra Eka Pada Chakrasana (One Legged Wheel Pose) Swing Spine warmup To start the practice sit in the Lotus pose or any other steady and comfortable position. For instance, a cross-legged pose. Join the palms in Namaste. Do several rounds of Full Yogic Breath to actualize your current bodily sensations. Start by doing Ardha Matsiendrasana with intensifier. Stretch out the right leg and hold it with the left hand, keep the right knee straight. Twist the trunk to the opposite side thus boosting the rotation. Continue with Full Yogic Breath and focus on extension and contraction of different body parts accompanied by increased heat and pressure. Keep the back straight, be sure the knee is straight as well. Stretch the leg lateral side. To attain a more intense effect pull the shoulder-blade of the back hand towards the glute. Come back to the initial position and face the front. Bring the leg forward and stretch it out by holding its foot with both hands. Avoid the lumbar spine arching. Then pull the straight leg to the forehead. Change the leg position – bring the straight leg to the side. Retain and then enhance its tension using the hand stretched to the same side. In addition, try to engage the inner thigh muscles to push the leg out even further. Gomukhasana, or Cow Head Pose Cross the legs by bending the right leg at the knee and placing it over the bent left leg. Bring one elbow up and behind the head; the second elbow goes down and behind the back. Intertwine the forearms. Hold the head straight, don’t let the chin drop, pull upwards with the crown of the head thus stretching out the body like a string. To intensify the trunk extension bring the head backwards slightly and arch the chest by opening it forward, sidewards and upwards. Change arms position and do the asana symmetrically. Repeat the stretching sequence with the other leg. Continue to breathe deeply and slowly. The breathing helps us remain “here and now”, that is, keep the mind totally concentrated on the body. Unbend the elbow and intensify the rotation by bringing the arm even further behind the back thus trying to twist the body harder. The increasing heat shall indicate the asana correct performance. Bring the other leg to the forehead by pulling its foot with both arms. Remember to keep your lumbar straight and to observe the rhythmic breathing. As in the previous set, while stretching the leg side try to use the inner thigh muscles to bring the leg even further out. Don’t forget to keep your back straight. Relax the shoulders, pull them back and down. Proceed to Gomukhasana. Now place the other leg across the one that we have already worked with. Then intertwine the forearms behind the back. Do both variations. To intensify the trunk extension bring the head backwards slightly and arch the chest by opening it forward, sidewards and upwards. Remain in the Cow Head pose and bend forward trying to reach the knee with the forehead. This is the way to intensify the body back extension. In this position breathe deeply and evenly We have warmed up the body, now let’s intensify the stretch. Sit by lowering the pelvis between the feet. Lean the hands against the heels to hold the balance. Bring the back down slowly, vertebra by vertebra, and press the whole spine firmly to the floor. Deep breathing shall promote a better stretch as it facilitates muscles release. When relaxed, muscles extend much better, with no pain or injuries. If the pose is easy to take, try to boost the extension by slightly lifting the knees. Proceed to the next pose – Marichasana. Sit with one leg straight. Put the arm around the other leg’s knee and join hands together behind the back. In this position try to pull the forehead closer to the straight leg knee. Use the breath to go deeper in the asana. Repeat the asana with the other leg. Remember that first and foremost stretching is a pleasant experience. Don’t be hard with the body but continuously, inch by inch, expand your physical capacities. Proceed with the upward plank. Point the toes and pull back the abdominal muscles. Tilt the pubis towards the navel, bring the shoulder-blades together. Feel the body extend in a straight line. Beware you squeeze the neck. After several rounds of deep inhalations and exhalations lift the straight leg up at 90 degree.